Does any of this sound familiar? You worry about meeting expectations and you credit “luck” for your accomplishments? What about feeling that other people are overestimating you, along with a secret fear that people will find out you’re not as capable as they think? If you have thoughts and feelings like that, you may be dealing with “impostor syndrome.” Also known as impostor phenomenon, it’s a nagging inner voice whispering that you don’t deserve your achievements — that you don’t really belong. It chimes in when people who are successful are unable to internalize their accomplishments and worry they’ll be unmasked as a fraud.
Researchers report that individuals from underrepresented populations are more susceptible to impostor syndrome. “There’s a real intersection between diversity and impostor syndrome,” explains Dr. Valerie Young, author of The Secret Thoughts of Successful Women: Why Capable People Suffer from the Impostor Syndrome and How to Thrive in Spite of It. “A sense of belonging fosters confidence,” continues Young. “The more people who look or sound like you in a classroom, the more confident you feel – and when the reverse is true, that can impact how confident you feel.
Another study supported by the National Science Foundation found that first-generation college students in competitive STEM classrooms are more likely to struggle with impostor syndrome than their continuing-generation peers. “These impostor feelings are associated with less engagement, lower attendance, more thoughts of dropping out, and lower course grades,” observes study author Elizabeth A. Canning, an assistant professor of psychology at Washington State University. “Our results suggest that perceived classroom competition may be one overlooked barrier for first-generation college students in STEM courses.”
If you think you might be dealing with impostor syndrome , take heart. There’s plenty you can do to get on top of it.
Talk about it. It helps to speak about worries out loud. “Talking is an important first step,” says Young. “There’s so much shame associated with these feelings; we think we’re the only ones. Talking can be very liberating. It can help a great deal to learn that many of the most successful people on the planet have similar feelings.”
Consider sharing your feelings with a trusted friend, relative, academic advisor, or counselor. As you do so, think about how you respond to a competitive environment. Is it especially hard for you when you’re being compared with others? You’re not alone. “We found that when students think their class is competitive, they feel more like an impostor on a day-to-day basis,” explains Canning. It can be an incredible relief to speak out loud about pesky self-doubt or unrelenting self-criticism. Plenty of talented leaders, entrepreneurs, and celebrities have publicly discussed their own impostor syndrome.
Reframe and reach out. Managing impostor feelings or thoughts isn’t about making them stop altogether, but rather, learning to put them in context. “I encourage students to do less psychologizing and personalizing and more contextualizing,” advises Young. “Simply telling yourself ‘’I deserve to be here’ won’t move the needle. Zoom out and rethink what it means to be competent. Reframe your thoughts about criticism, failure, and fear.” For example, you might come to value constructive criticism, decide to learn from failure, or even change your thinking to reframe fear as excitement.
“Impostor feelings can change over time,” assures Canning. Reaching out to peer organizations or study groups can help reinforce a new sense of self-confidence. “Many students feel like an impostor in the beginning of college,” notes Canning, “but by creating new networks, persisting in the face of obstacles, and seeking the right help, these impostor feelings can lessen over time.”
Stop thinking like an impostor. Look at it as the difference between observing a thought and embracing it. Reframing how we think doesn’t happen quickly, but it is possible. Patience and discipline will be required. “The mantra I always give people is ‘the only way to stop feeling like an impostor is to stop thinking like an impostor,’” says Young. “The goal is not for these thoughts to completely go away, but for people to be able to talk themselves back faster.”
It can also help to remind yourself that you aren’t expected to know all the answers and that setbacks happen to everybody, including people who don’t have impostor feelings. Find ways to remind yourself you are not an impostor – review your accomplishments, learn new ways to move beyond disappointments, and take time to appreciate each success along the way. As you become more comfortable with new thought habits, that inner impostor voice will subside, your burdens will lighten, and you will experience a new sense of freedom as you learn. Your non-impostor life awaits.
On Topic
Jayne Sandoval is an enrolled member of the Navajo Nation. She graduated from Northern Arizona University with BS degrees in mechanical engineering and Asian comparative cultural studies. She is now studying for her MS in energy engineering at National Cheng Kung University in Tainan, Taiwan, through the Fulbright Program. Sandoval is from Ute Pass Valley, a rural location outside of Pinon, Ariz., on the Navajo Nation. She credits the endless support of her family, mentors, and organizations like AISES with her academic success so far. She believes being a part of the AISES family during her undergraduate studies was a key factor in finding balance in her culture and technology because she was surrounded by other Indigenous scientists who thrived in both worlds.
How does impostor syndrome develop?
When a person overthinks their own qualities and begins to doubt themselves, impostor syndrome can set in. It happens when an individual is overwhelmed with where they are in life, but at the same time begins to doubt themself so much they begin to wonder if they are there by chance. I experience “impostor syndrome” when I’m faced with new challenges. I find myself doubting my success, and I tend to forget the work and research experiences that contributed to where I am today.
What are typical signs of impostor syndrome?
Self-doubting is the most common symptom — you doubt your skills and accomplishments, fearing the possibility that you don’t belong or that you’ll be “exposed” as a fraud.
At what stage of life is impostor syndrome most common?
I believe a person experiences impostor syndrome at different points in life, such as starting college, entering the workforce, and receiving career promotions. From personal experience, I doubted myself when I started my internship in a large company like General Electric (GE). My internship with GE led to working with groups of top engineers and other interns from Ivy League schools. I was one of the only Native American interns, which led me to question my placement at GE. I started to wonder if I really was good enough to be an engineer or even an intern at GE.
Early in my senior year, I knew I wanted to strive for the Fulbright Program. The academic, social, and emotional challenges I had to overcome while living and studying in China gave me confidence to apply for the program in Taiwan. Although I was accepted and found myself on the island of Taiwan, I started to doubt myself again during this a new milestone of my academic career. As I started my new journey, there was some comfort level that I was already known here. My effort and work — late nights spent at the library studying, interning at well-known companies, working as a research assistant with renewable energy — were recognized. Recognition of this sort became intimidating as I found myself in Taiwan as one of the only Indigenous people from the U.S., yet I couldn’t answer questions for all Indigenous or Navajo people. I feared being looked upon as a fraud should I incorrectly answer the many questions they had for me. I‘d slowly been reconnecting with my own culture before leaving for Taiwan and now I am representing my own Diné people. With the little knowledge I gathered of my culture, I started to wonder if I am even Diné enough to do that.
Now being among other Fulbright scholars in Taiwan, the word “luck” has shown up in multiple conversations. The new master’s scholars, including me, had applied for the Fulbright Program in October 2019, with no notion of COVID-19. Our hard work throughout the application process was completed before the virus struck in December 2019. Now being in one of the safest places in the world, we are considered lucky to have been able to start our programs, live normal lives, and attend in-person courses safely. I sometimes forget about the endless critiquing of my application beforehand as the word “luck” has overcome my thoughts. I am lucky to have started my program, I am lucky to continue chasing my dreams while everyone back home seems stagnant. I am fortunate, but at the same time I wonder and question why I was given this opportunity.
What are five ways to cope with impostor syndrome?
1. Remember where you came from, your roots.
Remember the long journey and the hours you spend working to achieve your goals. Remember the strength you already have.
2. Seek a support system for guidance.
I sought guidance from my mother when I began to doubt myself. She was there to help me process my thoughts and ideas. She always encourages me to remember where I come from, and what impact I will be making for my community with my education.
3. Set goals that are attainable and realistic.
Create realistic goals you can reach. As you reach each goal, celebrate and use those celebrations as motivation to keep going.
4. Be kind to yourself.
Don’t fret when you miss out on social events or activities. It’s OK to pass on something when you know you don’t have the time or when you need solitude to reset.
5. Stay true to yourself.
Know your values and purpose and stay true to them. In time, your values and purpose will create your passion. When you find your passion, you won’t miss out on anything.
